Warmup

(2x) 10 MB halos, 10 KB Swings, 10 Spidermans, 10 Samurai Pulls (ea. side)

All Classes

Banded Hip Ext. 2:00min ea.
Side Hip Smash 2:00min ea.

Advanced/Intermediate

"Jezebel"
16:00min cap


For Rounds:
Long Lap
50 KB Swings
15 Pull-ups / 7 Muscle-ups
10 Burpees

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